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Courtney is an Accredited Practising Dietitian (APD), Accredited Nutritionist (AN) and member of the Dietitians Association of Australia (DAA). She runs her own practice on ...
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Fruits and vegetables are great sources of vitamins, minerals, antioxidants and fibre which are all important for healthy bodies. The Australian Guide to Healthy Eating recommends we eat 2 serves of fruit and 5 serves of vegetables everyday.

If he doesn't like fresh fruit, how about trying to get his 2 serves in through a fruit smoothie (frozen berries, 1/2 banana, natural yoghurt, low fat milk and tsp vanilla essence or honey). Try sneaking in vegetables by putting finely chopped carrots and zucchini into spaghetti bolognaise, adding corn and peas to fritters, making smooth pureed vegetables soups or adding cauliflower or pumpkin into mashed potato for extra nutrition.

In addition to trying to disguise the fruits and vegies into his diet, ensure he is getting adequate nutrition from the other core food groups; 1-2 serves lean meats and protein foods, 3 serves low fat dairy and 5 serves wholegrain carbohydrate foods each day.

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I think the first thing to do, is to try and figure out what aspects of the texture he actually does not like. If he does not like the crunchiness, look at trying to hide them maybe in a softer form. Typically things like grated carrots and zucchini work really well. You can hide it in Bolognese, soups, and lots of meat dishes. Otherwise pureed tomatoes are really easy to hide as well. Things like spinach can cook down quite quickly and spinach is a great one if you can sneak it in because it is really high in nutrients. It is just a case of getting creative.

Another thing you can look at is legumes. If you puree legumes into a dish they are going to be quite undetectable and they’re going to come with a lot of prebiotics and a lot of vitamins and minerals. When it comes to the fruit, maybe just look at the form that he is avoiding the fruit. If he does not like eating fresh fruit, things like tinned fruit might be more preferable, purees, or maybe even putting it in a smoothie.

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